Exercise & GLP-1
Weight loss on semaglutide and tirzepatide is roughly 25% lean mass and 75% fat mass unless you actively train. Resistance training plus high protein flips that ratio toward 90%+ fat loss.
3 full-body sessions per week, compound lifts (squat, bench, row, deadlift), progressively loaded. Lifting heavy under a calorie deficit is the strongest signal for muscle preservation. 6-10 working sets per muscle group per week is the floor; more if appetite allows the protein intake to support it.
Zone 2 cardio (60-70% max HR, 30-45 min, 2-3×/week) maximizes fat oxidation without compounding GI side effects. HIIT can be added once dose-escalation symptoms settle. Avoid fasted cardio during the first 8 weeks of titration — orthostatic dizziness from low blood sugar is a common cause of dropouts.
GLP-1 reduces thirst signaling. Aim 0.5-0.7 oz/lb body weight of water daily. Electrolyte replacement (sodium + potassium + magnesium) prevents the "GLP-1 lightheadedness" that becomes common during training in week 4-12. Creatine monohydrate 5 g/day supports strength retention without GI burden.
Yes — and you should. Compound lifts under a calorie deficit are the primary tool for preserving lean mass. Expect modest strength loss (5-10%) over the first 12 weeks as body weight drops; relative strength (lift / body weight) often increases. Prioritize protein, sleep, and progression.
Performance dips are most common during dose escalations (weeks 1-4 of each step-up). Endurance suffers more than strength because of reduced glycogen storage on a deficit. A small pre-workout carb intake (20-30 g) and electrolytes mitigate most acute issues.
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